you might just need an attitude adjustment. To say that most of us are concerned with our weight is an understatement. Obsessed is more like it, and Americans spend an estimated $60 billion per year feeding that obsession.And for what? To achieve the media's half baked idea of attaining an impossible body image of thinness and beauty, that's most likely been airbrushed anyway! Instead of thinking, "quick fix thin" you need to start thinking, "long term healthy". Because after 10 (and for some of us 20) years of dieting, one out of every three American adults is now considered overweight. Sounds to me like something isn't quite right with this fat free - sugar substitute picture!
Fortunately, knowledge is power and we are being given statistics and clinical studies from a whole new generation of researchers, physicians and health-promotion specialists who are working diligently to change our old way of viewing weight management.
Be Careful What You Assume ...
and not just because of that old adage, "When you assume you make an ......." But because diets rarely work. Those who have tried them - and failed - know this, and now finally physicians and weight management researchers are acknowledging it as well. For most of the twentieth century, people have simply assumed that thinness is essential for both good health and happiness. And those who are not thin are either not healthy or not happy. Hogwash! Twiggy had the genetic makeup of a ten year old boy and Kate Moss can't find a job! Real women have real curves. Having said that is not giving you an excuse to throw in the towel or go wild. I will re-iterate here that a "calorie in" vs a "calorie out" is still tried and true when it comes to successful weight management. However, I am so over being deprived from living in the real world!
It's All About Lifestyle
The new weight paradigm focuses on things other than mere weight loss: healthy eating, regular exercise, positive self-esteem and, perhaps most importantly, self-acceptance. Being healthy has less to do with seeing who can get the scale to move the most and more with one's ability to balance and nurture all aspects of our life; the emotional, mental, spiritual, and physical. As women we are all pretty good at multi-tasking, so why do we seem to find this most important project beyond our comprehension or ability?
I'd say that it's time to adjust our attitude and stop rating ourselves against some "ideal" standard developed by the media and marketing gurus.
Here Are The Facts, Plain and Simple
1) The combination of regular exercise and healthy eating (yes actually eating something) is the most effective way to lose weight AND KEEP IT OFF. A program of aerobic exercise (as for me, I'm addicted to Zumba - what woman doesn't love to dance?) and resistance training (arguing with your significant other is not the type of resistance I'm talking about here) helps individuals burn calories and maintain lean muscle mass. Healthy, relaxed eating in response to hunger and satiety cues is KEY to developing a comfortable relationship with food and avoiding eating disorders.
2) People naturally have different body shapes. You are either an Ecto, Endo or Mesomorph when it comes to body shape and type, and you need to accept that from the onset. The key to making positive changes - which may or may not include weight loss - is to consider all the different faucets in your life that you are bringing to the table and setting realistic goals from them. Your body type cannot be changed, but can be altered through proper training stimuli.
3) Little changes make big differences. Drastic changes to your daily diet or a sudden burst of exercise could net you some "quick" benefits, but these are merely short-term fixes and the cost associated with the return of unwanted weight or injuries from such foolishness will offset any ground you may have gained once you return to your old ways....and if it's over-the-top you will backslide quicker than you want to admit!
- Find a few physical activities you enjoy and STICK WITH THEM
- Find an exercise partner
- Don't fall into the excuse trap
- Eat more fruits and veggies
- Eat less refined sugars
- Eat when your hungry - stop when your full (who'd of thought?)
- Use a smaller plate
- Log everything you eat* - for those of us with food amnesia
- Log everything you do physically* - for those who tend to over perceive exercise output
- Then be patient
Start your new lifestyle by making small changes that you can live with for the rest of your life. After you start eating, regularly and healthier along with becoming more physically active, you will feel more energized and less stressed. I guarantee you that if you don't make excuses and actually find activities and alternative food choices that you like, it won't be long before you start hearing the words, "You look great."
It's an attitude adjustment to success worth sharing.
* Easy to use - food and exercise logs are available for free on our 241 FUN page with FitDay & SparkPeople
Written by: W
